Sample EMDR Session
Welcome and Congratulations!
Thank you for your interest in EMDR! This powerful therapy gives you the life-changing ability to reduce the emotional impact of trauma, PTSD, depression, addiction, grief and other conditions.
This Sample Session provides you with a quick taste of EMDR.
You will be guided through two key steps of an EMDR session (Desensitization, Installation), and learn to use a Eye Movement tool.
Simply follow the instructions below. Congratulations on getting started!
Before You Begin
Ensure that you have:
- A quiet private space where you can express your emotions
- No interruptions for 10 minutes
- Computer or large screen tablet for maximum eye movement
- Headphones or earphones
During the session, if you feel overwhelmed at any time, take some deep breaths. If necessary, take a short break.
Session Instructions
Step 1: Desensitization of Negative Emotions
The first part of EMDR is identify "Targets", which are negative memories that are causing you emotional pain.
Think of 1 or 2 Negative Emotions that are bothering you at this time:
- When did you first experience this strong emotion? When did you experience it most strongly?
- Are there specific memories that are associated with this emotion?
- Are there certain people, things or places that are associated?
- Does this emotion bring up certain mental images, words or sounds?
- Are there specific incidents or series of incidents that you can recall?
In your mind, continue to sharpen and refine your answers to make them as specific as possible.
You may feel that you are back "in the moment" of the memory, which is highly uncomfortable.
When you are ready, proceed to the next tab on the "Eye Movement Tool".
Eye Movement Tool
Now that you have your Target, you will learn to use the Eye Movement Tool. This is a basic, simplified version of the Eye Movement Tool used in the Virtual EMDR program.
Instructions:
- Launch the Tool and click "Play". Use the default settings - you can adjust it later.
- Keeping your Target at the front of your mind, follow the moving visual object with your eyes only. Do not move your head.
- Listen to the audio tones as it moves from ear-to-ear.
- If your mind drifts to any memories, thoughts or feelings, allow it to do so, before gently bringing it back to your Target.
- It is normal for long-forgotten or old memories to surface.
- Adjust the settings: if your emotions are more intense, use a faster Speed and louder Sound.
Use the Tool for 2 MINUTES
After using the Tool, pause it and go to the "Post-session Debrief".
Post-Session Debrief
Congratulations! You have successfully used your first Eye Movement tool!
Take a few deep breaths and take some mental notes about what you experienced:
- Did old or forgotten memories come up?
- Did you experience unexpected emotions?
- Do you feel less emotional when you think of your Target?
It is normal to still feel some emotion, as many memories require multiple EMDR sessions to process fully. Trust that with repeated use, you can significantly reduce - even eliminate - the emotional association with your negative memory.
For today, if you are still experiencing high emotional distress, repeat the Eye Movement Tool for another 2 MINUTES.
When you feel less distress, move on to "Step 2: Installation".
Step 2: Installation of Positive Emotions
The second part of EMDR involves replacing the old negative emotions with new positive emotions. You will then "install" these new positive emotions using the same Eye Movement process.
Think of your ideal life as you would like it to be:
- How would you be feeling every day?
- Who are the key people in your life? How has your relationship with them improved?
- What favorite activities are you doing that are bringing you joy and fulfillment?
- What excites you about the future?
- What is present in your life that is new and welcome?
In your mind, continue to sharpen and refine your answers to make them as specific as possible.
Now, believing that you CAN and WILL achieve this ideal life, go back to the Eye Movement Tool and use the same process to install these beliefs.
Use the Tool for 2 MINUTES
When you have completed this step, close the tool and go to "Closing".
Closing the Session
EMDR stimulates your brain and nervous system. Right now, you may be experiencing sensations such as:
"Tingling feeling in the body"
"Sense of glowing"
"Lights appear brighter"
"Elevated sensations"
Before you go back to your daily life, take 5 deep breaths to center and calm yourself.
You may also wish to take notes and schedule your next EMDR session.
Congratulations on completing your EMDR sample session!
Next Steps
Now that you have experienced EMDR for yourself, check out these resources to learn more about Virtual EMDR:
Program
Find out what the full Virtual EMDR program offers. Try it free for 3 days!
Stories
Read inspiring real-life stories of healing from our community
Therapists
Check out our program for Therapists to grow your business and impact
Resources
Check out the Free resources, including articles and self-tests on depression, childhood trauma, & PTSD
